11/03/2016

Warm-up:

Row or bike 10 minutes

1) BS: 60x2x5sets

Aerobic Capacity:

2) 30 minute AMRAP w/ HR between 140-150 BPM:

Row 1k

HS walk 5x10’

AD 1k

HS walk 5x10’

Mandatory drop down after 10 feet. If you really suck at HSW, go for 5x ME sets.

Flexibility:

3) Couch stretch, 4x:20 each position. (hips, quad, hammies, split)